4 Lifestyle Choices That Will Keep You Young

A pilot study released in September 2013 shows for the first time that changes in diet, exercise, stressmanagement and social support may result in longer telomeres, the parts of chromosomes that affect aging. The study was published online in The Lancet Oncology.

The study was conducted by scientists at UC San Francisco and the Preventive Medicine Research Institute, a nonprofit public research institute in Sausalito, California that investigates the effect of diet and lifestyle choices on health and disease. The researchers say they hope the results will inspire larger trials to test the validity of the findings.

This study is the first controlled trial to show that lifestyle changes might lengthen telomeres over time. "This was a breakthrough finding that needs to be confirmed by larger studies," said co-senior author Peter R. Carroll, MD, MPH, professor and chair of the UCSF Department of Urology. "Telomere shortening increases the risk of a wide variety of chronic diseases," Carroll said. "We believe that increases in telomere length may help to prevent these conditions and perhaps even lengthen lifespan."

Telomeres are the protective caps on the ends of chromosomes that affect how quickly cells age. They are combinations of DNA and protein help them remain stable by protecting the ends of chromosomes. As telomeres become shorter, their structural integrity weakens, which causes cells to age and die younger.

"Our genes, and our telomeres, are not necessarily our fate," said lead author Dean Ornish, MD, UCSF clinical professor of medicine, and founder and president of the Preventive Medicine Research Institute.

"So often people think 'Oh, I have bad genes, there's nothing I can do about it,'" Ornish said. "But these findings indicate that telomeres may lengthen to the degree that people change how they live. Research indicates that longer telomeres are associated with fewer illnesses and longer life."

For five years, the researchers followed 35 men with localized, early-stage prostate cancer to explore the relationship between comprehensive lifestyle changes, and telomere length and telomerase activity. The new study was designed to determine if the lifestyle changes would affect telomere length and telomerase activity in these men over a longer time period.

4 Lifestyle Choices That Keep You Young

Plant-based diet (high in fruits, vegetables and unrefined grains, and low in fat and refined carbohydrates)

The researchers say the findings may not be limited to men with prostate cancer, and are likely to be relevant to the general population. "We looked at telomeres in the participants' blood, not their prostate tissue," said Ornish.

The new study is a follow up to a similar, three-month pilot investigation in 2008 in which the same participants were asked to follow the same lifestyle program. After three months, the men in the initial study exhibited significantly increased telomerase activity. Telomerase is an enzyme that repairs and lengthens telomeres.

Since the 1970s people like René Dubos of Rockefeller University and Alexander Leaf of Harvard Medical School have studied the secrets to living longer and happier lives. Time and again these four core tenets of longevity resurface. I would also recommend adding a sense of passion, achieving small and big goals, and an optimistic outlook to your daily mix, but these four are the keystones of longevity.

Conclusion: Simple Lifestyle Changes Will Increase Your Lifespan

Diet, exercise, stress reduction and maintaining a social support network are the keys to longevity. Making simple lifestyle changes keeps every cell in your body younger by lengthening telomeres.

My father died too young. Earlier this week, his sister Kay came to visit me for a couple days. It was the first time Aunt Kay and I had spent quality time together since my father passed away. We reminisced about my dad’s life and how tragic it was that he died too young. My father died of a heart attack. It’s obvious to me that the combination of high-stress, little exercise, poor diet and social isolation all contributed to my father's cardiovascular disease and death.

We all have loved ones who have gotten sick and died due to lifestyle choices. I urge you to make small changes in your daily routine that include stress reduction, social connectivity, physical activity and a healthier diet. Each of us has the power to slow down the aging process at a cellular level and to stay alive longer.

Please encourage your friends and family to incorporate these 4 lifestyle choices into their daily routines so everybody you love can stay healthy, happy, and alive for as long as possible.

I like the article, but I find that it just reemphasizes the need for the 4 points that it mentions (eating, exercise, stress, social) that the medical world and the fitness community have been preaching for years.
I exercise frequently and eat right. Im a 45 yr old male, and over the past 10 yrs I found my weight to fluctuate about 30pds (at first not intentional due to employment, but gained it back on purpose).
I can honestly say, that being heavier does drive a lack of stamina and more of self pity attitude, opposed to being fit where it increased confidence to accomplish things.
As far as life longevity, I think this plays a minimal part in it. Don't get me wrong, doing what it is right, as its meant to be will increase our chances. After all, we were put on this earth with fried foods at our feet. But, the genealogy has to play a part. I've known perfectly healthy and fit people pass away at a young age due to a out-of-the-blue medical condition opposed to people who smoked and drank for years.
Where are the stats that compare the two? In either case, to me- it's common sense to eat and exercise properly and moderation in anything is the key. I've always believed that exercising and eating right was 10% physical and 90% mental- you just gotta have the will to do it, want it, and keep it up.

Thank you for joining the discussion and sharing your personal experience Tony. Yes! I agree with you that "it's common sense to eat and exercise properly and moderation in anything is the key. I've always believed that exercising and eating right was 10% physical and 90% mental- you just gotta have the will to do it, want it, and keep it up."

You are also correct to point out "that it just reemphasizes the need for the 4 points that it mentions (eating, exercise, stress, social) that the medical world and the fitness community have been preaching for years." That said, even though the core tenets for longevity are simple and the advice is timeless, researchers are really beginning to hone in on how lifestyle choices change our genes which addresses the other point you make about genealogy and 'out-of-the-blue' illnesses... Thanks again for sharing your insights! Have a great day, Christopher Bergland